—are best: they are stable and anti-inflammatory, protect
against oxidation, and have many other important health
benefits. Organic and grass-fed or pastured sources are
always best.
On here is a list of the best fats and oils to use, with their
SFA and PUFA content (see here for more on PUFAs).
When you see “keto fat” mentioned in a recipe in this book,
know that it’s fine to use any of these fats—just make sure
to take into account whether you need it for a hot or a cold
use.
If you’re not dairy-sensitive, the following are great healthy,
keto-friendly dairy fats to include in your diet:
- Butter: 50% SFA, 3.4% PUFA
- Ghee*: 48% SFA, 4% PUFA
- Heavy cream: 62% SFA, 4% PUFA
- Cheddar cheese: 64% SFA, 3% PUFA
- Cream cheese: 56% SFA, 4% PUFA
- Sour cream: 58% SFA, 4% PUFA
- Crème fraîche: 64% SFA, 3% PUFA
*You may be able to tolerate ghee even if you’re dairy-
sensitive because the milk proteins have been removed.